Let’s beat the heat!!
Is hydration affecting your performance? Today, we are going to review key things to be on the look out for and ways to ensure you are always hydrated. ! Drinking water and staying hydrated isn’t new information, it’s something that’s been talked about since you were in Pre-K. Somehow though, every year it never fails, I find myself forgetting the impact of the Texas heat on performance or in the midst of a hike when the altitude slaps me in the face. Sound familiar?
Are you guilty of any of these?
- Leave an imprint of yourself on the gym floor (The sweat angel)
- Have a separate laundry basket for your workout clothes
- Immediately hang your workout clothes on your shower rod or somewhere to dry
- Feel the need to carry a caution sign with you at the gym due to excessive sweat drippage(it’s a new word—roll with it)
On a serious note, do you experience4..
- Light headedness
If you answered yes, you really should continue reading this. If not, continue reading to prevent any of these issues from arising.
I don’t know if you are aware but – it’s no surprise that…
Losing 2% or more of your body weight during training has shown a decrease in performance4.
Research also shows that losing 1-2% of your bodyweight during training will cause
Increase in heart rate
Muscle glycogen use
Decreased cardiac output
Decreased anaerobic power
Decreased time to exhaustion
All of these factors vary depending on the amount of fluid lost, athletes can range from 0.3-5.7 liters/hour.1
That’s why it’s so important for you to be aware and take the time to figure out what your sweat rate and estimated hydration needs are.
How the heck do I know my hydration status?
Here is the simple and quick way!
(Pre-Training Weight – Post-Training Weight) / Pre-Training Weight *100
The more in-depth version provided by CamelBak is shown below:
Top 5 ways to help you Stay Hydrated
- Buy a water bottle that works for you! I love my hydro flask — I add stickers on it for some personality and keep it on me at all times ( E for effort)
- Incorporate supplementation that can assist with your electrolytes if needed. I love Nuun tablets! Everyones replenishment needs will vary.
- Eat a variety of food — make sure that it includes foods that provide nutrients you may lose while sweating!
- Consume 16-20 ounces of fluid per pound lost while training– check out these water bottles!
- “I don’t like the taste of water” — add fruit, berries, small amounts of 100% juice or flavoring to your water
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1 Ayotte, David, and Michael P. Corcoran. “Individualized Hydration Plans Improve Performance Outcomes for Collegiate Athletes Engaging in in-Season Training.” Journal of the International Society of Sports Nutrition, vol. 15, no. 1, 2018, doi:10.1186/s12970-018-0230-2.
2 Burke L.M. (2019) Hydration in Sport and Exercise. In: Périard J., Racinais S. (eds) Heat Stress in Sport and Exercise. Springer, Cham
3Casa,Doug.“How to Calculate Sweat Rate.”CamelBak, www.camelbak.com/en/hydrated/health/how-to-calculate-sweat-rate.
4National Collegiate Athletic Association. Sport Science Institute – SCAN. Sport Science Institute – SCAN, NCAA, 2013.
5Sherman, Taylor, et al. What’s in Your Sweat? What’s in Your Sweat?, CPSDA, 2019.
Content created and developed using resources from 3,4,5